This workout is a killer. Although I call it “high Inte
nsity” it can be modified for all fitness levels. Push yourself to do as many reps and sets that you can do. If you can’t do as many as I do, that’s okay! Simply write down how many you did and work to improve.
Remember if you have trouble with your knees, do the movements without the jumps. If you have to come one your knees for the pushups at first FINE. Just promise me to try 1 off your knees and work to improve.
Start off with warm up 30 seconds for each of these exercises.
1. Jogging in place
2. Jumping jacks
3. Jumping lunges
4. Pushups
Try to do the warm up exercise 3 or 4 more times
Circuit 1
1. 4 slow push ups (10 sec down 10 seconds up)
2. 10 regular push-ups
3. 10 tension rep push-ups (keep elbows slightly bent)
Do this 3 more times
Circuit 2
1. 10 squat jumps
2. Run 20yards (or sprint in place for 15 seconds)
3. 10 squat jumps
Do it three times
Circuit 3
1. 10 lunges (tension rep pulses )
2. Hold the lunge ten sec
Repeat 3 times
Switch legs do the same thing 4 times total
Circuit 4
1. 10 Half squats
2. Walking lunges 20 yards
3. 10half squats
Do 3 more times
Circuit 5
1. Sprint 20 yards (or in sprint place 15 seconds)
2. 10 Turkish get ups
3. Sprint 20 yards
4. Reverse crunches
Repeat 3more times
Watch what I do…
You can order your Gymboss timer here.
Tweet me to let me know how you did.
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6 comments
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Mitchell - Home Fitness Manual
November 30, 2011 at 5:01 pm (UTC -4) Link to this comment
Kim,
Great routine. If you’re looking for a workout to kick your butt, this will do it. Beginners should learn the how to properly do lunges before attempting the alternating jump versions, I’ve seen bad things happen to good people. Thanks for the post.
-Mitchell
Amy Carson
January 16, 2012 at 3:33 pm (UTC -4) Link to this comment
Hi, Kim!
What a great workout–Thanks for posting! I found your video on youtube and just tried it now–I only did half of the reps for some of the exercises and I can tell that I’ll be feeling it tomorrow.
I’m a long-term traveler and have always had difficulty keeping in top shape while on the road (I run whenever I can, but find it hard to keep up my 6x/week yoga schedule). I’m going to South America in the spring and decided to get proactive about staying in shape this time, so I’m compiling resources that will help me, including workout videos like yours.
I’m planning on doing a series of blog entries on staying healthy and fit on the road, and I would love to include some of your workouts, and maybe some tips from you in the future. Is that something you’d be interested in?
Kimf
January 16, 2012 at 10:24 pm (UTC -4) Link to this comment
Thank you so much! I am glad you found me. keep me updated on how you did with the workout.
Jenni
March 28, 2012 at 4:35 pm (UTC -4) Link to this comment
Hello Kim, nice to meet you. I just by chance found your video and website via Youtube! I cannot wait to do this workout. I love a good circuit workout to get the body working and burn fat tone muscle!
Jenni
March 29, 2012 at 3:05 pm (UTC -4) Link to this comment
Hello again, GREAT WORKOUT I LOVED. Its was hard but hard I like gets the body going. I finished in 22.77 but I did change two things. Like the 10 turkish get ups instead I did the reverse push up on the dip station and knee up too! I am going to add this to weekly workout. Can’t wait for your others workout. THANK YOU KIM x
antonia
October 29, 2012 at 7:17 am (UTC -4) Link to this comment
hooow did you manage to do that so fast – the warmup takes already 10 minutes and 12 minutes for the rest.. wow it took me almost 1 hour (i thinkn about 55 minutes) – haha, is that abnormal then? °.° oh god, i’m so bad >: have to train more.. but hey, i managed to do all the exercises (even the push ups. my arms are gonna hurt so bad)
now some strecheees
thank for the workoout kim!